Monday August 29 2011

SWOD
Deadlift 5 5 5 5 5

CWOD
“Josh”
For time:
21 Overhead Squats
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups

Men – 95 lbs Women – 65 lbs

CFE.
8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
6 x 600m, rest 2:00, hold each effort within 3-5 seconds

Other News
9/17/2011 Fight Gone Bad 6. 9:00 am. http://www.facebook.com/event.php?eid=277955555552115 $20 per athlete.
Starting this week. There will be only 1 Saturday class. 9:00am. Check the schedule.
How is everyone doing with the mobility?